Sculpt a Strong Back and Get Rid of Bra Bulge

Sometimes having a bra bulge while you are wearing your bra, can make you look unattractive. Thus, we are here to help you with this problem if you have it. There are some really good exercises that will help you look perfect. If you want to get rid of the fat on the back, you need to make the back muscles much stronger and build them bit by bit. In order to do this you need to combine exercising and a healthy diet so that you can achieve the best results. Just make sure you can do 15-20 repetitions of each exercise we are about to show you. You can start small at the beginning, but you need to arrive to 15-20. Also, you can use harder bands and heavier dumbbells as well if you find the exercises too easy.

Exercises to Help You Get Rid of the Bra Bulge

1. Bent Over Double Arm Tricep Kickabacks

Take a pair of dumbbells with an overhand grip and stand tall with the chest up and core braced. Then, bend at the hips while you keep your back completely flat. When the upper body is parallel with the floor, you can bring the upper arms to the sides. Just start with pushing the dumbbells back and behind you.

Then, pause at the top of the movement and feel the contraction in the triceps. Lower the dumbbells bit by bit and start all over again.

2. Static Bicep Curls

Take a pair of dumbbells and stand up straight. Then, curl the left dumbbell up and pass midway to your shoulder and hold it there. Afterwards, curl the right dumbbell to the top of the movement. Complete half the set with the right arm and then switch. Hold the right dumbbell at midway while you are curling all the way up with the left. Then, switch side to finish the set.

3. Standing Dumbbells Overhead Shoulder Press

Take a dumbbell in each hand, stand straight with the feet shoulder width apart. Then, raise the dumbbells to head height by rotating the arms forward and up. The triceps have to be parallel to the floor and the elbows bent at 90 degrees. This is the starting position. Also, you have to keep the back straight and use your arms only. Then, extend through the shoulders and elbows and drive the dumbbells straight up. Make sure you exhale while you are doing this. When the arms reach the fully extended position, you need to bring them towards each other until they touch lightly. Just hold for a count of one second while you squeeze the shoulder muscles. Finally, return to the starting position and repeat.

4. Power Partials

Begin with the feet shoulder width apart, back straight and with a dumbbell in each hand with a neutral grip. Just hold your arms fully extended by your side and make sure your palms face your body. Just keep the elbows close to the sides. Also, keep the arms extended fully and the torso stationary. Then, life the dumbbells out to the sides and up until they reach shoulder level. Make sure you exhale as you do. Hold for a second while you squeeze the shoulder muscles. Then, return to the starting position in a smooth controlled movement and inhale as you are doing this.

5. Plié Dumbbell Squats

You need to begin standing with a tight core and flat back. Position the feet wider than shoulder width. The toes have to be facing diagonally. Then, take a dumbbell and hold it with both hands in front of you. Just look straight ahead and bend at the knees while you are driving the hips backward. The knees have to follow the toes in a diagonal line. Complete this exercise by having your thighs come parallel with the ground. Finally, return to the starting position slowly without locking your knees.

6. Single Straight Leg Dumbbell Deadlift

Stand tall with a tight core while you are holding a pair of dumbbells. Just keep the chest up and the gaze straight ahead. Make sure you shift all your body weight to the left foot. Then, bend the knee and lift the right foot. Maintain a flat back and tilt the upper body forward. Just do not let the dumbbells pull you down. Control your descent. At the same time, just let the right foot to counterbalance the weight shift. You will feel some contractions in the hamstrings once the upper body is parallel to the ground. Finally, return to starting position.

7. Dumbbell Squats

Start with the feet at shoulder-width apart and stand with the dumbbells at the sides with the palms facing each other. Just keep the back straight and face forward. Then, squat down until the thighs are parallel to the floor. Make a pause for a second. Finally, push from the heels and raise back to a starting position and repeat.

8. Commando Rows

Place two dumbbells on the floor at shoulder width apart. Then, in a push up position place the hands on the grip section of each bell for support. Afterwards, spread the legs a bit wider than hip width apart with the toes supporting your weight. When you do this, push down through one bell and at the same time row the opposite one upwards by retracting the shoulder and bending the elbow. Just hold for a second, your breathing needs to be constant while you do this. Then, lower the bell to the floor and repeat this movement with the other arm, with no pause. When you do the exercise with both arms, this is one repetition. Then, you can do it again.

That is it! If you want your back to look perfect even when you wear a bra this is the way to go. You will look and feel amazing in no time!